Contents
50 huki huki
ʻO ka 50 Pull-Up Program kahi papahana hoʻoikaika e kōkua iā ʻoe e hoʻomohala i kou ikaika a me kou kino. ʻAʻole hiki i ka hapanui o nā kānaka ke huki i nā manawa he ʻumi, a hiki i kekahi mau mea ke hana i nā mea huki he 15. Hoʻonohonoho ʻia kēia papahana hoʻomaʻamaʻa e kōkua iā ʻoe e huki ma kahi o 30 mau manawa.
No laila he 30 a 50 paha?
Kākau ʻia kēia polokalamu i 50 mau huki. Nui kēia a paʻakikī loa e hoʻokō iā ia. I ka ʻoiaʻiʻo, ke paʻi ʻoe i ka 30 chin-ups e lilo ia i mea hoʻokō i kahakaha ʻia. A e lawa pono nā huki 30 e mālama i ke olakino, hoʻomohala i nā mākala a ʻaʻole pono ʻoe e hana hou. Eia nō naʻe, inā makemake ʻoe e hana hou aʻe, loaʻa iā mākou he 50 huki huki nāu
Nā rula o ka papahana
- Hōʻike. Hana i nā huki he nui i hiki iā ʻoe ma mua o ka hoʻomaka ʻana o ka papahana. Mai hoʻāʻo e nānā i kāu mau hopena, a i ʻole ʻaʻole hiki iā ʻoe ke hoʻokō i ka papahana. E kōkua ka hōʻoia i kāu pae hoʻoikaika kino.
- E koho i kahi pōʻai hoʻomaʻamaʻa e pili ana i kāu mau hopena. ʻO kahi laʻana, inā ua hana ʻoe i 7 mau huki, a laila pono ʻoe e hoʻomaka me kahi pōʻaiapili o 6-8 mau huki.
- E hoʻomau me ka polokalamu pōʻaiapuni. E hoʻomanaʻo e hoʻomaha ma ka liʻiliʻi i hoʻokahi lā ma waena o nā hana. A ma hope o kēlā me kēia kolu o ka hoʻoikaika kino - ma ka liʻiliʻi 2 mau lā. Inā ʻaʻole ʻoe e hoʻomaha i kou mau mākala, e hoʻoliʻiliʻi wale nō kāu mau hopena. ʻIke kekahi poʻe i ka hoʻomaha lōʻihi ma waena o ka hoʻomaʻamaʻa hoʻomaikaʻi i kā lākou hopena.
- Hoʻomaha 120 kekona a ʻoi paha ma waena o nā set.
- Inā i loko o kāu hoʻolālā ʻaʻole hiki iā ʻoe ke hoʻopau i nā seti āpau, mai hopohopo e pili ana. Lawe i nā lā ʻelua a hoʻāʻo hou.
- I ka hopena o ke kaapuni, hoʻomaha no ʻelua mau lā a hana hou i ka hoʻāʻo. E hōʻike iā ʻoe i ka pōʻaiapuni e hana aʻe. Inā ʻike ʻoe iā ʻoe iho i ka pōʻaiapuni like āu i loko, a laila ʻoi aku ka maikaʻi o ka hana hou ʻana ma mua o ka hoʻomaka ʻana i ka mea aʻe ke mākaukau ʻole ʻoe.
- E hāhai i kēia mau ʻōkuhi a hiki i ka pōʻaiapuni hope loa (ma kahi o 40 mau huki huki). Ma hope o ka hoʻopau ʻana, hiki iā ʻoe ke ʻano kino maikaʻi a hiki ke hoʻāʻo e hana i nā 50 huki. Akā e hoʻomanaʻo, ua maikaʻi loa ʻo 30.
Pehea e huki pono ai
Pōʻaiapuni hoʻomaʻamaʻa
Emi ma mua o 4 huki
Inā i ka hoʻāʻo āu i hana ai i nā huki 0-5, a laila ʻoi aku ka maikaʻi o ka hoʻomaka ʻana huki huki maikaʻi ʻole… E hoʻoikaika kēia i kou mau mākala a hoʻomākaukau iā ʻoe no ke koena o nā pōʻaiapuni. Hana ʻia lākou penei:
- Ma kahi o ka huki ʻana i kou kino i luna, e hoʻohana i kahi noho e kau ai mai ka pā (ʻo kou ʻae ma luna pono o ka pā.
- E hoʻoneʻe i ka noho i ka ʻaoʻao a iho mālie a hiki i kou kau ʻana ma nā lima pololei.
- E hoʻāʻo e iho lohi i ka hiki (ma ka liʻiliʻi he 3 kekona).
Lā | hoʻokokoke mai | Ka huina | ||||
---|---|---|---|---|---|---|
1 | 2 | 7 | 5 | 5 | 7 | 26 |
2 | 3 | 8 | 6 | 6 | 8 | 31 |
3 | 4 | 9 | 6 | 6 | 8 | 33 |
4 | 5 | 9 | 7 | 7 | 9 | 37 |
5 | 5 | 10 | 8 | 8 | 10 | 41 |
6 | 6 | 10 | 8 | 8 | 12 | 44 |
4-5 mau huki
Eia, e like me ka pōʻaiapuni mua, pono ʻoe e hoʻokō huki huki maikaʻi ʻole.
Lā | hoʻokokoke mai | Ka huina | ||||
---|---|---|---|---|---|---|
1 | 4 | 9 | 6 | 6 | 9 | 34 |
2 | 5 | 9 | 7 | 7 | 9 | 37 |
3 | 6 | 10 | 8 | 8 | 10 | 42 |
4 | 6 | 11 | 8 | 8 | 11 | 44 |
5 | 7 | 12 | 10 | 10 | 12 | 51 |
6 | 8 | 14 | 11 | 11 | 14 | 58 |
6-8 mau huki
Lā | hoʻokokoke mai | Ka huina | ||||
---|---|---|---|---|---|---|
1 | 2 | 3 | 2 | 2 | 3 | 12 |
2 | 2 | 3 | 2 | 2 | 4 | 13 |
3 | 3 | 4 | 2 | 2 | 4 | 15 |
4 | 3 | 4 | 3 | 3 | 4 | 17 |
5 | 3 | 5 | 3 | 3 | 5 | 19 |
6 | 4 | 5 | 4 | 4 | 6 | 23 |
9-11 mau huki
Lā | hoʻokokoke mai | Ka huina | ||||
---|---|---|---|---|---|---|
1 | 3 | 5 | 3 | 3 | 5 | 19 |
2 | 4 | 6 | 4 | 4 | 6 | 24 |
3 | 5 | 7 | 5 | 5 | 6 | 28 |
4 | 5 | 8 | 5 | 5 | 8 | 31 |
5 | 6 | 9 | 6 | 6 | 8 | 35 |
6 | 6 | 9 | 6 | 6 | 10 | 37 |
12-15 mau huki
Lā | hoʻokokoke mai | Ka huina | ||||
---|---|---|---|---|---|---|
1 | 6 | 8 | 6 | 6 | 8 | 34 |
2 | 6 | 9 | 6 | 6 | 9 | 36 |
3 | 7 | 10 | 6 | 6 | 9 | 38 |
4 | 7 | 10 | 7 | 7 | 10 | 41 |
5 | 8 | 11 | 8 | 8 | 10 | 45 |
6 | 9 | 11 | 9 | 9 | 11 | 49 |
16-20 mau huki
Lā | hoʻokokoke mai | Ka huina | ||||
---|---|---|---|---|---|---|
1 | 8 | 11 | 8 | 8 | 10 | 45 |
2 | 9 | 12 | 9 | 9 | 11 | 50 |
3 | 9 | 13 | 9 | 9 | 12 | 52 |
4 | 10 | 14 | 10 | 10 | 13 | 57 |
5 | 11 | 15 | 10 | 10 | 13 | 59 |
6 | 11 | 15 | 11 | 11 | 13 | 61 |
7 | 12 | 16 | 11 | 11 | 15 | 65 |
8 | 12 | 16 | 12 | 12 | 16 | 68 |
9 | 13 | 17 | 13 | 13 | 16 | 72 |
21-25 mau huki
Lā | hoʻokokoke mai | Ka huina | ||||
---|---|---|---|---|---|---|
1 | 12 | 16 | 12 | 12 | 15 | 67 |
2 | 13 | 16 | 12 | 12 | 16 | 69 |
3 | 13 | 17 | 13 | 13 | 16 | 72 |
4 | 14 | 19 | 13 | 13 | 18 | 77 |
5 | 14 | 19 | 14 | 14 | 19 | 80 |
6 | 15 | 20 | 14 | 14 | 20 | 83 |
7 | 16 | 20 | 16 | 16 | 20 | 88 |
8 | 16 | 21 | 16 | 16 | 20 | 89 |
9 | 17 | 22 | 16 | 16 | 21 | 92 |
26-30 mau huki
Lā | hoʻokokoke mai | Ka huina | ||||
---|---|---|---|---|---|---|
1 | 16 | 18 | 15 | 15 | 17 | 81 |
2 | 16 | 20 | 16 | 16 | 19 | 87 |
3 | 17 | 21 | 16 | 16 | 20 | 90 |
4 | 17 | 22 | 17 | 17 | 22 | 95 |
5 | 18 | 23 | 18 | 18 | 22 | 99 |
6 | 19 | 25 | 18 | 18 | 24 | 104 |
7 | 19 | 26 | 18 | 18 | 25 | 106 |
8 | 19 | 27 | 19 | 19 | 26 | 110 |
9 | 20 | 28 | 20 | 20 | 28 | 116 |
31-35 mau huki
Lā | hoʻokokoke mai | Ka huina | ||||
---|---|---|---|---|---|---|
1 | 20 | 25 | 19 | 19 | 23 | 106 |
2 | 22 | 25 | 21 | 21 | 25 | 114 |
3 | 23 | 26 | 23 | 23 | 25 | 120 |
4 | 24 | 27 | 24 | 24 | 26 | 125 |
5 | 25 | 28 | 24 | 24 | 27 | 128 |
6 | 25 | 29 | 25 | 25 | 28 | 132 |
7 | 26 | 29 | 25 | 25 | 29 | 134 |
8 | 26 | 30 | 26 | 26 | 30 | 138 |
9 | 26 | 32 | 26 | 26 | 32 | 142 |
36-40 mau huki
Lā | hoʻokokoke mai | Ka huina | ||||
---|---|---|---|---|---|---|
1 | 23 | 27 | 22 | 22 | 26 | 120 |
2 | 24 | 28 | 24 | 24 | 28 | 128 |
3 | 25 | 29 | 24 | 24 | 29 | 131 |
4 | 26 | 30 | 25 | 25 | 30 | 136 |
5 | 26 | 31 | 25 | 25 | 31 | 138 |
6 | 26 | 31 | 26 | 26 | 26 | 135 |
7 | 27 | 31 | 26 | 26 | 32 | 142 |
8 | 28 | 32 | 26 | 26 | 32 | 144 |
9 | 28 | 34 | 27 | 27 | 34 | 150 |
Ma luna o 40 huki
Lā | hoʻokokoke mai | Ka huina | ||||
---|---|---|---|---|---|---|
1 | 25 | 28 | 24 | 24 | 27 | 128 |
2 | 25 | 29 | 25 | 25 | 28 | 132 |
3 | 25 | 30 | 25 | 25 | 29 | 134 |
4 | 26 | 31 | 25 | 25 | 31 | 138 |
5 | 26 | 32 | 26 | 26 | 31 | 141 |
6 | 27 | 32 | 26 | 26 | 26 | 137 |
7 | 27 | 34 | 26 | 26 | 33 | 146 |
8 | 28 | 34 | 26 | 26 | 34 | 148 |
9 | 29 | 35 | 27 | 27 | 35 | 153 |